This entry was posted by abs_abbass ( email address confidential ) on Wednesday, August 1st, 2007 at 9:09 pm and is filed under Routines. You can follow any responses to this entry through the RSS 2.0 feed.
How do you workout?
seems as if we are having a bit of a drought on the Q&A board, just to keep things roling i wonderd if members could post there workout plans and maybe there daily nutrition plans! , discuss contest prep, buling etc
chris
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August 1st, 2007 at 9:24 pm
il start then ! …. im currently bulking for my 1st show in 2008 with the BNBF, where i will be competing as a teen! i am 190lb at aprox 10% bf, going to try and get past 200lb by end of my bulking phase.
my weekly workout schedule -
monday-triceps/legs
tues-delts/traps/upper back
wed-rest
thurs-biceps/forearms
fri-chest/calves
sat-rest
sun-back/forearms/abs
i try to keep my sessions to about an hour, and do no more than 12 working sets per muscle group.
suplements i am currently using are - REFLEX instant wehy, L-glutamine, BCAA’S and i am due to start my next Creatine cycle next week.
my nutrition is prety simple. 8-9 small meals a day, eating every 2-3 hours (and one meal in the middle of the night). Each meal consists of 30-40g protein and 60-70g of carbs. also i try to get in all my EFA’S through nuts and seeds etc. also i have 1-4 cheat meals/snacks in my off-season depending on how i think my body is doing.
chris
August 1st, 2007 at 9:45 pm
I have’nt started my new diet yet but this is what i’m planning:
7.00 Fresh Orange Juice(x2), Vitamins & Minerals, Wheat-a-bix(x2),Scrambled Eggs (x2), Milk (1pint), Wholegrain Bread(x2), Flora Spread.
10.00 Shake (Whey/Oats/Glutamine), Apple.
12.00 Wholegrain Rice (100g), Tuna, Sweetcorn, Mayonnaise.
3.00 Shake (Whey/Oats), Banana.
4.00 (45 Minutes Weights).
5.00 Shake (Whey/Oats/Creatine).
6.00 Chicken (200g), Wholewheat Pasta (100g), Mixed Vegetables, Chicken Tonight Sauce.
9.00 Turkey Steak (120g)
This will be bulking so my carbs are a little low I fear but I’m trying to gain minimal fat. Any Comments would be appreciated.
August 2nd, 2007 at 10:26 am
hey ,
looks good, i would ad some fast acting carbs after workout aswell, for an insulin spike. , i would suggest a slice of white bread/apple.
also have a low fat yoghurt with your last meal , and maybe a glass of milk. this ensures your protein will be released slower into your body.
chris
August 2nd, 2007 at 12:13 pm
Would banana be useful straight after a workout?? Easier to take to the gym for me. I was thinking of something 2 add the my last meal with no carbs but was struggling….yoghurt sounds a good shout though. Then I just want to add one more fruit/veg to replace the banana at 3.00pm and I think iv’e got it sussed.
August 3rd, 2007 at 8:40 am
yup sounds like youve got it mate
August 3rd, 2007 at 5:31 pm
Hi chris good luck with bulking phase and the prep for your contest next year. What’s your current stats? and of course your stats you want to be competing with at the contest?
Ross
August 3rd, 2007 at 11:14 pm
hey ross, thanks mate!
im 18yo 5ft11″ , just over 190lbs at aprox 10%bf
chest- 42″
shoulders- 49″
arms- 16″
waist-32″
thighs-24″
ive left alot of bulking time for the competition and want to get past 200lbs by the time i start pre contest deiting!, (not going past 12%bf) , for the contest i am going to get my bodyfat down to 3% (or as near as i can) so i think i should be at about 170-175lbs totally shredded!
the only problem i am having is what methods and how long to do my cutting period? , but im moving down to london in september next to golds gym., so hopefully will get in with some nutritionists and competitive bodybuilders to give me a hand.
thanks chris
August 5th, 2007 at 8:13 pm
10-15 pounds of lean muscle should be achievable before 2008 without worrying about your BF% going through the roof. Obviously I’ve seen your articles and your diet plans are good and healthy.
Well I know the general cutting period is usually 8-12 weeks before contest date, and you bet it will take its toll on you, you. Some competitors strive to get to down to 3% BF for just one or two days, and get totally exhausted when posing on stage, especially with the heat of the lights and the use of Diuretics (not advisable). But you sound very dedicated to bodybuilding which is great to see, and with that dedication I’m sure you will achieve what you are wanting.
Ross
August 6th, 2007 at 10:29 am
hey ross , thanks mate!
yeh 8-12 weeks seems the norm, its just worrying thinking that all that dieting and hard work could go to waste if you dont do your cutting cycle right!
yeh i love it man, im not realy trying to get my pro card are anything like that. just thought if im training hard and eating right why not try a competition out and see what happens.
do you compete mate , or thinking about it?
and what do you think of getting a forum on this site?
or at least some stickies so people stop asking the same question 1000 times lol
chris
August 7th, 2007 at 12:46 am
I’m young like yourself and have never competed and I’m not really planning on going down that route. People have said that I really should do it and I know that I would do very well in competition but have not got the balls to get up there and do it
And yeah I have been waiting for a forum or some stickies on here. It would not only help us out but also the people who are looking for the answers.
ADMIN WHAT DO YOU SAY?
Ross
August 7th, 2007 at 6:18 pm
man , if them stats are true!
5,10 , 15st8lbs , 11%bf … then you must be a beast!
get your ass in a comp!
August 7th, 2007 at 9:31 pm
I was thinking the same!!! Plus your stats for a 18 yr old are impressive to. Nice work! this post “how do u workout” as helped me out a treat! Been struggling of late getting my body fat down.Been a pain in the ass! Its made intresting reading.
August 8th, 2007 at 1:16 am
Yeah It took me a year and half to get to that stage I’m now 19yrs old and It’s just maintenance now, there is stage you get to when you think I have to stop growing (quite literally and also for proportion purposes) but I never stopped (must be good genes) as I have to admit I’m actually not the most strictest person when it comes to training everyday. I find it hard to maintain without putting any extra muscle on, and also fat as I am a typical meso-endo somatotype. Lol It sounds like I’m moaning but really I’m not!
But we will see if I can get the balls to get up there I may give it a go one day, and I agree I think this post has been a good personal insight into a lot of the main contributors to this board.
Like to hear both your stories of how you got into BB chris and NICK?
Ross
August 8th, 2007 at 11:28 am
yeh! thanks man!
yeh we need a forum here so we can share idead etc!
because when this has gona off the main page it is forgotten about lol
chris
August 9th, 2007 at 5:34 pm
Well ive always been intrested in it since I was a kid but as i grew older I never quite got around to doing it. Id relised by the time id got to 21 that id turned in to a right chubber, bitch tits the lot! What drove it home for me was when I was watching the tyson v lewis fight I was as heavy as lewis but it was pure fat!!! Now hes a big boy, tipping the scales at 17.5 stone at the time. That shit me up! Time to sort it out! I knew how and what to do through my dad when I was a kid, so I joined the gym and in a year id gone from 17.5 stone to 13 stone through mostly cardio. Then i thought its time to get bigger. Another two years on my stats are. 24yrs old, 6″2″, 16st8lbs and 16% BF. Like I said, im stuggling to get my body fat lower but I know now what im gonna do. Whats your stories boys? Also yeah ADMIN, get the FORUM going so that we dont have to search through to find the messege we want to reply to. I love the Q&A but you’d get more people asking for advice through a forum. Keep the Q&A for the help but get a forum for passing questions. More members all the way!!!
August 9th, 2007 at 10:29 pm
god ross! i wish i had your body type haha!
well i was prety fat as a kid, but started skateboarding and my weight seemed to drop off! ,(although i was still fat, just didnt look it). I have always been intrested in joining a gym when i was old enough to lift weights , and as soon as i turned 16 i joined!
didnt take anything serious, didnt eat well and certainly looking back trained in the worst way possible! after a year went by of off and on training i decided to get a personal training programme made for me by my local instructor!, i still didnt realy notice any changes!(i weighed about 11stone, 15.5%bf) (my diet still sucked)!
then earlier this year my friend recommended a hardcore gym that i should try out!(i weighed about 11stone, 15.5%bf
i visited the gym owned by two pro ex ifbb pros!) and got a much needed wake up call! they told me how i should be eating! how i should be training and the rest is history! i now see the gains i should of been getting 2 years ago! i am totally hooked now!
ross how did u start?
August 10th, 2007 at 10:04 am
hey abs_abbass, 12 working sets per muscle group is a hell of a lot!!!! that means that you are doing 38 sets on a tuesday and sunday which is a waste of time and will lead to overtraining!!! i would simplify it to a max of three excercises per muscle with max of two working sets at full intensity!
a typical leg work out for me is:-
drop set leg extensions 8×90kg 8×80kg 8×70kg super-setted with leg press 6-10 controlled slow reps 230kg followed by as many reps as possible at 150kg no-rest
then straight onto squats 6-10×100kg
2 min break with water
6-10 straight legged deadlifts 100kg supersetted with
leg curls dropset 8×80 8×70 8×60
Its an absolutely brutal workout, but it works wonders…
typically my week looks like this
Mon-legs
Tue-abs + 30 mins cardio at 60%MHR,
Wed-Chest and Back
Thu-abs + 30 mins cardio at 60%MHR,
Fri-Biceps,triceps,shoulders
Sat-rest or possibly light cardio
Sun-rest or possibly light cardio
August 11th, 2007 at 11:49 am
hi james!
i disagree with 12 sets ( 4 exercises of 3 sets)for each bodypart being too much! Also my statement may have been a bit misleading, i do not do 38 sets on tuesday and sunday! il break it down abit more in detail beacuse it was abit misleading
mon-legs(5ex 3set 8-12reps),tricep(4ex 3set 8-12reps)
tue-delts(4ex 3set 8-12reps),traps(2ex 3set 8-12reps),up back(1ex)
wed-rest
thu-bicep(4ex 3set 8-12reps),forearm(2ex 3set failure)
fri-chest(5ex 3set 8-12reps),calves(2ex 3set 8-12reps)
sat-rest
sun-back(5ex 3set 8-12reps),forearms(2ex 3set 8-12reps)abs(3ex)
so sorry about that! ,
also i wudnt suggest working your chest and back together as they are 2 of your biggest muscle groups! , and i also think biceps,triceps and shoulders is a bad pairing! , by the time you have done biceps and tris at a good intensity your suporting muscles (tris mainly) will be fatigued! thus not being able to work shoulders at full potential!
also you should try havin a 1-3min break between each set as you are not allowing your ATP stores to be replenished! you may achieve definition this way but i know for sure i cudnt put any mass on this way! , but eh each to there own ryt?
chris
August 11th, 2007 at 2:29 pm
Nice to hear the stories boys, and good to see you have the drive to better yourselves! Well I have always sort of shifted about with my weight. I was pretty average at about 11st when I was 15. However I had a lot of stress in the following 6 months when one of my best friends got killed and my weight went down to about 9.5st. When I was 17 I decided to overeat in preparation for going to the gym and rocketed to 13st in about 8 weeks. I ended up joining, taught myself everything there is to know about training, nutrition etc… and basically the rest is history. At first I started going to the gym about 6 days a week, which I have no idea how I managed it because 4 days a week now seems like a chore, but I still love it!
August 14th, 2007 at 1:55 pm
“i disagree with 12 sets ( 4 exercises of 3 sets)for each bodypart being too much! Also my statement may have been a bit misleading, i do not do 38 sets on tuesday and sunday! il break it down abit more in detail beacuse it was abit misleading”
Fair do’s 4 exercises of 3 sets is much better it just pains me to see peole in the gym for ages and not growing because they are overtraining or not eating properly, everyone has thier own ways of training some like to do HVT others like HIT, but if its not broke dont fix it… I personnaly find my body responds best to shock, therefore i keep it short and intense.
your shoulders rarely come into play in the majority of bi&tri excercises & if they do it wont exhaust them, its not like training back and bi’s together now is it? also why do i train chest and back together? simple theyre opposing muscle groups and it fitsinto my shedule that way… i think nutrition plays 90% of the role in achieving your goals, training is just the stimulus therefore providing you are stimulating your muscles, sleeping and eating you will grow.
August 15th, 2007 at 11:31 am
yeh , i supose your rigt about the tris and shoulders! , i truly believe its just trial and error! , u hear so much contradictory information about how to train and how not to train beacause different things work for different people.
also i couldnt agree with you more on the nutrition front!
chris
August 16th, 2007 at 11:50 am
Training your back and chest or biceps and triceps together is on of the best things you can do. Alternate between the two. For example, bench press supersetted with a bent over row or a curl supersetted with a tricep extension. Of course, they don’t have to be supersets and there can just be a rest in between. I don’t know the exact science behind it, but your body responds very well to it. Also, think about it, how can you be exhausting yourself: if you’re doing a bicep curl, you’re completely relaxing your triceps and if your doing a bench press, then the back will be relaxing (mostly). So when it gets to doing the next muscle, they are raring to go.
August 17th, 2007 at 12:29 pm
well an article in flex magazine last month, stated that triceps with chest and biceps with back is the worst pairing you can do!
and i never said back gets exhasted when doing chest!
i said biceps get exhuasted doing back, and triceps do with shoulders n chest!
August 18th, 2007 at 9:44 pm
I just properly read what James said after, which is basically what I was getting at and he hit the nail on the head. Yea, Flex are right there, that is a very shit way to design a programme and where a lot of people go wrong. Probably the first decent thing they have ever said?
The only change I would make to james’s programme would be to eliminate the abs training twice a week and replace it with one decent core session. Depending on goals the intensity of the cardio could be changed (higher intensity for fat loss and anaerobic conditioning, lower for aerobic conditioning - although I personally don’t think that low intensity work goes well at all with weight lifting). What you reckon to that? x
August 19th, 2007 at 8:42 pm
ok, i think flex is ok but i much prefer muscle and fitness. Its just alot more helpfull and practical!
yeh, the abs training depends on how prominant james’s abs are!, i geneticaly have abs that stand out, so i avoid training them twice a week to avoid the bloated belly look!, but some people have flat abs, in wich case twice a week can bring them out!
i have always been told that and have always kept my max heartrate at 65-70% as this is the optimum fat burning zone!, anything above goes into arerobic training for your heart and lungs! , although some people swear by hhigh intensity for contest prep etc, but i have never used it so cant say!
August 20th, 2007 at 6:00 pm
Yeah Muscle and fitness all the way!!! Good review of this years Mr olympia in there
August 21st, 2007 at 1:17 pm
high intensity is defo good at times when you need to “lose weight” but wouldnt use it to frequently as your body can start to breakdown muscle for energy, i prefer to mix it up a bit and do some hiit every so often, after all “stronger heart and lungs makes for stronger muscles”…
I buy muscle and fitness every so often, dont know why really as its mostly just supp adverts and “miracle” programs which should you follow you would probably burn yourself out however its got some interesting stuff in there and its good for motivation.
Abs are actually pretty prominent, one of the days is heavy weights in the 6-10 rep range the other day is no weights in high rep range. feel it works best for me
August 22nd, 2007 at 5:09 pm
lads great to see all the posts also i agree that this should be a steady forum to help each other with routiens and diets as i agree that a good diet is 90% of the fight, i have been lifting on and of 4 nearly 3 years now due to 2 knee injurys from playin fooball in each year my progress has been halted, then due to lack of will power and eventually gettin back to the gym i around this time every year i train like a man possesed hit pre season training one of the fittest and get injured around april may! seriously it has happend 2 years in a row around the same time all torn cartlidge in right knee and torn cruicate and cartlidge in my left so i am determined to make this year different, any way i was looking for a new approach to my training which is to start this mon all clear from the physio, in the past i have been nieve have been gave numerous work outs some keeping me in the gym for 2 hrs after warm up and cool down and then a wo program that feels as if i am not doin enough! i have a fair idea of the training methods as a buyer of muscle and fitness and a lifter 4 3 years on and of but would really like to be in the best shape of my life come this jan i would like a strength and size plan and also a clean diet i have purchased numerous diet plans only to be sent the percentages of carbs,protien,good fats etc that i need to consume only i can not for the life of me work it out i am not lazy but dnt want to be guessin if my diet is good you guys seem to all know wat you are talking about so some advice from eveyone would be great, i am 28 years old 5ft 8 weigh 11 and a half stone (161) pounds would like to add serious muscle but all my work from previous months have went to waste with my injury but normally with muscle memory comes back with in 2-3 months good training so prob would need to get my body fat down not sure wat it is but guessing around 18% i can be the forums pet project so to speak lol, no seriously sorry for the book i have just written but thought i needed to explain all! the supplements i have been usin my protien euro whey, reflex casien whey,Cyclone (which is the best stuff i have ever used ) edo oils and animal pak multi vit which i will be changin to another too dear anyone know of a good alternative? thanks again
shortstuff
August 28th, 2007 at 5:31 pm
Post your question on “ask a question” mate, so evryone can have a read and see if they can help
June 18th, 2008 at 1:12 pm
Hi guys
i learnt alot from above so thanks!
can someone advise me on what routines to use and what products to use (maximuscle preferrably):
football, is everything to me, but i had to have arthroscopy recently along with another knee operation and it has really set me back alot. i really want to get huge legs and a defined upper body to keep speed (i.e. not bulk up upper body too much).
has anyone got advice? thanks…